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Sunrise over Cape Town

Its now dark when I leave home in the mornings for runs now. This makes it exceedingly hard to get out of bed and somewhat nervous about safety on the streets, still have been fine so far. Legs were heavy this morning as I ran up Kloof Nek for the third time in 4 days, but I was treated to a stunning autumn sunrise over the city when I got to the top.

Running notes
Route: My flat to Buitengracht, up to Kloof Nek, down to Camps Bay turn and back the way I came
Height climbed: 180m
Time started: 06:29
Total time: 1:20 ish
Total distance: 13km ish
Temperature: 20˚
Runner’s condition: Tired from two runs in less than 12 hours

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Time trial

I actually managed to run it properly today. Twenty minutes jog, 40 minutes time trial, twenty minutes jog. Nice.

Running notes
Route: Gym
Height climbed: Flat
Time started: 18:49
Total time: 1:20
Total distance: 14.5km
8km time trial: 40 mins
Temperature: 24˚ (inside Wembley Square 28˚)
Runner’s condition: Fine

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Hmm

Up Bellevue again and again.

Running notes
Route: My flat to Bellevue road, hill repeats and then home via Buitengracht
Height climbed: A lot
Time started: 06:36
Total time: 1:20 ish
Total distance: 11km ish
Temperature: 20˚
Runner’s condition: Good

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So tired

Another long run by myself. 3 hours and 24 minutes today. I misjudged the weather and got burnt. Just want this all to be over now and go back to going for runs because I want to rather than because I have to. Depressed.

Running notes
Route: My flat to Kloof Nek, out and back along Signal Hill, down The Glen to Camps Bay, to the Twelve Apostles, Back up to Kloof Nek and back to my flat
Height climbed: 500m
Time started: 9:34
Total time: 3.24
Total distance: 32km
Weather conditions: Sunny
Temperature: 28˚
Runner’s condition: Fine

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To the BMW Pavilion

The weather has definitely turned. This morning I pulled on last year’s thick Oceans t-shirt which I can only wear in the winter. On our run most of the club’s talk focused on Oceans which is next week, the preparations, meals, novices nerves etc. For me this race is a training run that must be completed carefully and without injury. I need to finish with enough confidence that I feel can run another 30km on top of the 56km course, and not finish so fast that I am unable to train the following week. We shall see next Saturday.

Running notes
Route: Sand Bar at Camps Bay to the BMW Pavilion in the Waterfront and back
Height climbed: Flat
Time started: 07:05
Total time: 2:00
Total distance: 18km
Weather conditions: Breezy
Temperature: 17˚
Runner’s condition: Fine

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Really boring

My mind wandered, and wandered and I ended up quitting 15 minutes short. hurumph.

Running notes
Route: Gym
Height climbed: Flat
Time started: 06:14
Total time: 1:05
Total distance: 12km ish
8km time trial: 40 mins ish
Temperature: 24˚ (inside Wembley Square 28˚)
Runner’s condition: Fine

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Bite size chunks

So this week outside hills did not rock. The only way I managed to get up Bellevue Road ten times this morning was taking it one at a time. If I’d have thought about running that hill over and over when I’d arrived I’d have gone home.

Running notes
Route: My flat to Bellevue road, a ton of hill repeats and then home via Buitengracht
Height climbed: A lot
Time started: 06:15
Total time: 1:15 ish
Total distance: 11km ish
Temperature: 20˚
Runner’s condition: Good

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The Signal Hill shuffle

Jeez that hurt. My friend (who thinks I’m pretty good – more fool her) came along to run the Signal Hill part. Anne-Sophie thought it was impressive that I could run and talk at the same time. I pointed out the 6 and a half minutes a km is not running.

Running notes
Route: My flat to Kloof Nek, down the other side towards the Hussar Grill, back up to Kloof Nek to the top of Signal Hill and back to Anne-Sophie’s car in Kloof Nek car park
Height climbed: 300m
Time started: 07:45
Total time: 2 hours
Total distance: 16km
Weather conditions: Warm
Temperature: 25˚
Runner’s condition: Very sore legs

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R14 for a Coke? – you have got to be kidding me!

Four hours and ten minutes by myself. Actually it wasn’t that bad. I ran the first half hard and paid for it over the last two hours with very woody legs. I even ran up to the Cable Station for the a fore-mentioned Coke which I would have choked on if I hadn’t been desperate (you have to be desperate to climb that hill for a can of cool drink). I suppose they can charge what they like as the tourists with their Euros and Dollars are too thick to notice its three times the price. Sheesh, it didn’t even come with a smile, probably because I snatched it out of her hand faster than you can say ‘hand over that fizzy brown stuff before I collapse and die’.

Running notes
Route: My flat to Kloof Nek, down The Glen to Camps Bay, past the Twelve Apostles to Oudekraal. Back up to Kloof Nek via The Glen to the top of Signal Hill and then across to the Cable Station and back to my flat
Height climbed: 600m
Time started: 7:54
Total time: 4:10
Total distance: 38km
Weather conditions: Cloudy and cool
Temperature: 20˚
Runner’s condition: Fine

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Pants

I wish I’d never written that post yesterday. Yes really. A long working day yesterday culminating in a work disaster at 1am, back in the office at 5:30am and working til 7pm meant my training was pants. WARNING do not do Comrades if you have a stressful job and work more than 35 hours a week it will seriously suck the life from every cell in your body.

Running notes
Route: Gym
Height climbed: Flat
Time started: 19:21
Total time: 1:20 ish
Total distance: 14km ish
8km time trial: ha! what time trial? I tried I really did (only managed two repeats of 10 minute speed work)
8km average pace: see above
Temperature: 24˚ (inside Wembley Square 28˚)
Runner’s condition: Fine

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Gym hills? Pah! Outside hills rock…

Last week’s hill training showed me that my hills aren’t big enough, hard enough or painful enough. Finishing the tenth repeat at seven incline (after doing the other 9 at five) sadly demonstrated I was slacking. So its outside for you Carpenter.

Cape Town is a city of hills, and there are plenty to choose from, but if you really want to be sadistic you’ll pick Bellevue Road. This teeny cut through from Gardens is the highest junction opening out on Kloof Nek Road. Its so $£@*! steep I can only drive up it in second gear, and everyone drives down it with their foot on the brake. Yes, you’ve guessed it, this is my new hill repeat venue.

So there I am at 6am wondering whether I should venture out in the dark (I’m looking for a decent excuse to go the gym and not Bellevue Road) when I tell myself I only have to do it the one time, and back to the gym next week.

So I get outside and I feel good, I feel good all the way past De Waal Park and I feel good when I reach my nemesis. ‘Hurumph’ I think, this is unusual. I begin at the top stop street and run to the steps. Not bad, down I go (I need steep down runs to strengthen the legs). Up, down, up, down, up, down etc. I cannot believe this, I actually enjoyed it, and I didn’t even walk.

Running notes
Route: My flat to Bellevue road, a ton of hill repeats and then home via Buitengracht
Height climbed: A lot
Time started: 06:11
Total time: 1:10 ish
Total distance: Don’t know because my nike+ ipod is rubbish
Temperature: 20˚ and a stiff southeaster
Runner’s condition: Good
Song of the run: Eye of the Tiger (If I had it!)

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Monday night club run

Much the same as last week, and the one before, and the one before that…

Running notes
Route: Kloof Nek car park to the Lower Cable Station turn at the end of the tarmac on Tafelberg Road and back
Height climbed: 180m
Time started: 17:51
Total time: 1:17:21
Total distance: 12.59km
Average pace: 6:13 min/km
Weather conditions: Sunny with breeze
Temperature: 22˚
Runner’s condition: Fine

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Stunning

Oh my favourite run. Its even better when I don’t have to run up Kloof Nek.

Running notes
Route: Kloof Nek car park to the end of Signal Hill and back
Time started: 11:05
Total time: 39:44
Total distance: 7km ish
Weather conditions: Sunny and hot
Temperature: 28˚
Runner’s condition: Fine

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Lazy, but I still did 34km

The lazy refers to my Saturday run starting at 7.30am instead of 6! A lie in! I met Kirsty at The Chapman’s Peak Hotel and together we ran part of the Two Oceans route. Pretty nasty weather and got soaked on the way back, but the conversation brightened it up.

Running notes
Route: Chapman’s Peak Hotel, over Constantia Nek to the traffic lights at the M3 up towards UCT and back
Height climbed: ?
Time started: 07:31
Total time: 3:20
Total distance: 34km
Weather conditions: Cloudy then rain
Temperature: 20˚
Runner’s condition: Good

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Time trial in the gym

Not bad – 39:44

Running notes
Route: Gym
Height climbed: Flat
Time started: 17:01
Total time: 1:20 ish
Total distance: 14km ish
8km time trial: 39:44
Temperature: 26˚ (inside Wembley Square 30˚)
Runner’s condition: Feeling good

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